PROGRAM B

This workout was originally posted on March 23, 2018. Make sure you go back and check how you did so you can see if you improved!

Accessory Workouts that work well today:
Pre: Oly
Post:
Either: Gymnastics

Barbell Clean Warm Up

5 Deadlift

3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs

3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean

5 Front Squats

3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

Even though this workout is with power cleans - warm up with all of the squats here to get the legs fired up for the step ups.

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

WORKOUT

8 Rounds for Time
8 Hang Power Clean and Jerk
8 Barbell Step Ups

RX Men: 75# / 20-24" Box
RX Women: 55# / 15-20" Box

RX + Men: 95#
RX + Women: 65#

PROGRAM B NOTES:

For this workout you will pick up the barbell and hold it in the hang position (at the waist).  You will dip the chest forward slightly, bend the knees slightly, keep the heels down and the bar close to the body.  From here you will stand up fast, shrug the shoulders, punch the elbows out to the sides to keep the bar close as you pull it up the body.  Pull yourself under the bar, shoot the elbows through, catch the bar on the shoulders in a partial squat.  Elbows are high, knees are out and slightly bent, heels are down.

The weight should be light enough that you have chosen to allow you to feed the jerk or push press straight from the partial squat of the clean.  Drive up with the legs, popping the bar off of the shoulder.  Move the face out of the way and press the bar straight up.  Finish with the bar completely locked out over head and over the middle of the body.

Bar only needs to be lowered to the waist to start the next rep.

Once you have completed the 8 Hang Clean and Jerks, you will place the bar on the back rack for the step ups.

Make sure you step your whole foot onto the box or bench or whatever you are stepping on.  Drive off of the working heel and stand completely at the top. Avoid allowing the knee to cave in at all.  You will alternate legs with each step up - so 4 on the right and 4 on the left total per round.

If you are unable to step up or have nothing to step on you may substitute alternating lunges. If that weight is too heavy for you in the step ups - you may used lighter weight or even hold light dumbbells for this part or even go unweighted.

Choose a weight for this workout that will allow you to pretty much go unbroken or only 2 sets for the sets of 8 hang clean and jerks.

PROGRAM A

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds

- Then with lighter dumbbells

Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS

Even though this workout is with power cleans - do all of this!  It will warm up the legs for the step ups!

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles

10 Scarecrow Press
10 Band Pull Aparts

60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left

10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

***See full demo of the movements in the video demo you can find on Members Only!

WORKOUT

8 Rounds for Time
8 Single Arm DB Hang Clean and Jerk Right
8 Single Arm DB Hang Clean and Jerk Left
8 DB Step Ups

RX Men: 35-40# DBs / 20-24" Box
RX Women: 20-25# DBs / 15-20" Box

RX + Men: 50# DBs
RX + Women: 35# DBs

PROGRAM A NOTES:

For this workout you will start by picking up the dumbbell with the right arm.  Bring the dumbbell to the waist.  From here you will dip the chest forward allowing the dumbbell to go between the legs.  Keep the heels down and back flat.

Perform a single arm clean by standing fast, doing a big shrug with the working arm, then shoot the elbow around quickly and pulling yourself under the weight slightly allowing the dumbbell to land on the shoulder.  Catch with slightly bent hips and knees.

From this position you will drive the power from the legs into the dumbbell on the shoulder and finish by pressing it out.  Each rep is finished with the bicep by the ear!

You only need to bring the dumbbell back down to the waist to start the next rep.

Do all 8 reps on the right side, then do all 8 reps in the same fashion on the left side.

Once you have completed 8 and 8 you will hold a dumbbell in BOTH hands for the step ups.  Dumbbells can just be held at the sides for this.

Make sure you step your whole foot onto the box or bench or whatever you are stepping on.  Drive off of the working heel and stand completely at the top. Avoid allowing the knee to cave in at all.  You will alternate legs with each step up - so 4 on the right and 4 on the left total per round.

If you are unable to step up or have nothing to step on you may substitute alternating lunges. If that weight is too heavy for you in the step ups - you may used lighter dumbbells for this part or even go unweighted.

Choose a weight for this workout that will allow you to pretty much go unbroken or only 2 sets for the sets of 8.